Summer Arm Workout: Build Juicy Arms with Biceps and Triceps Focus

Get ready to show off well-defined, juicy arms this summer! This workout is designed to target both your biceps and triceps with 8 powerhouse exercises, ensuring a balanced and effective session. Each exercise pushes your muscles to grow and strengthens your arms for that coveted sculpted look.

The Workout Plan

Biceps: Build That Peak! 🏔️

1. Barbell Biceps Curls 🏋️

   • Sets: 4
   • Reps: 12
   • How to: Grab a barbell, keep your elbows locked at your sides, and lift with control. Lower slowly to keep the tension on your biceps. Feel the burn! 🔥

2. Dumbbell Biceps Curls 👫

   • Sets: 4
   • Reps: 12
   • How to: Alternate arms as you curl with dumbbells. Add a twist at the top to supinate and squeeze your biceps for that extra peak. 💥

3. Cable Curls 🎛️

   • Sets: 4
   • Reps: 12
   • How to: Stand at a cable machine, attach a straight bar, and keep the motion steady. The constant tension will have your biceps begging for mercy! 🌀

4. Seated Isolate Dumbbell Bicep Curl 🪑💪

   • Sets: 5
   • Reps: 7 → 5 → 3 → 2 → 1 (per arm)
   • How to: Sit on a bench, brace your elbow on your inner thigh, and focus on one arm at a time. As the reps drop, your strength and form need to stay sharp! Precision builds greatness. 🎯

Triceps: Carve Those Horseshoes 🐴✨

1. Lying Tricep Extensions 🛏️

   • Sets: 4
   • Reps: 12
   • How to: With a barbell or EZ bar, lower the weight toward your forehead (carefully!). Push back up for a full stretch and squeeze at the top. Triceps on fire! 🔥

2. Barbell Attachment Cable Pushdowns ⚡

   • Sets: 4
   • Reps: 12
   • How to: Attach a straight bar to the cable machine. Keep elbows tight to your sides, extend fully, and squeeze those triceps at the bottom. 💪

3. Rope Cable Pushdowns with Right Angle Squeeze 🧵✂️

   • Sets: 4
   • Reps: 12
   • How to: Use a rope attachment, flare the ropes outward at the bottom, and hold for a second. That angle makes all the difference for killer triceps! ⚙️

4. Diamond Push-Ups 💎

   • Sets: 3
   • Reps: To failure
   • How to: Place your hands in a diamond shape on the floor and rep it out until your arms scream. The burn means you’re growing! 🔥

Supplement Stack for Ultimate Results

To get the most out of this arm workout, incorporate these supplements from Red Dragon Nutritionals for enhanced energy, muscle pumps, hydration, and recovery:

1. Dragon’s Breath Pre-Workout (Shop here)

• Benefits:
  • High energy for intense training.
  • Sharp focus to maintain form and intensity.
  • Promotes muscle pumps and stamina.
• How to Use: Mix 1–2 scoops with 250–300ml of water and consume 15–20 minutes before your workout.

2. Dragon Pump Non-Stim Pump Product (Shop here)

• Benefits:
  • Increases vascularity and muscle fullness.
  • Enhances blood flow and nutrient delivery.
  • Stacks perfectly with Dragon’s Breath.
• How to Use: Take 1 scoop with your pre-workout for maximum pump.

3. Red Dragon Creatine (Shop here)

• Benefits:
  • Improves strength and endurance.
  • Supports muscle recovery and growth.
• How to Use: Add 1 5g scoop to your pre-workout or post-workout drink.

4. Dragon Fuel Aminos + Hydration (Shop here)

• Benefits:
  • Provides essential amino acids for muscle repair.
  • Replenishes hydration during workouts.
  • Reduces muscle soreness and fatigue.
• How to Use: Mix 1 scoop with water and sip throughout your workout.

This arm workout combines effective biceps and triceps exercises to build size and definition. Paired with the ultimate supplement stack, including Dragon’s Breath, Dragon Pump, Red Dragon Creatine, and Dragon Fuel, you’ll power through your sessions and achieve those juicy summer arms. Get ready to flex confidently all season long!